00:00:0400:00:10
Muscles are not always the prime mover.
00:00:0400:00:10
Sometimes, they got some other stuff they
00:00:1000:00:25
do. So what is the prime mover? What is the definition of prime mover? I'm glad
00:00:2500:00:26
that you can read the first sentence up there.
00:00:2600:00:31
What did you guys know as the prime mover? The idea ... I can write definitions
00:00:3100:00:34
all day, the idea is that you guys understand it for yourselves. What would
00:00:3400:00:36
you call the prime mover; you can use your own words, you don't need to use
00:00:3600:00:43
technical terms...the main thing...
00:00:4300:00:51
by "main," what do you mean? The muscle that does what?
00:00:5100:00:57
Okay so the muscle that can produce the most force for that
00:00:5700:01:01
particular joint action. For the most part that's, that's right.
00:01:0100:01:03
That's important to think about because it's like how do you
00:01:0300:01:07
decide which is the prime mover? Well, generally speaking, it's probably going
00:01:0700:01:10
to be the, if it's the muscle that produces the most force, it's also going to
00:01:1000:01:15
be the muscle that's the largest, for the most part. it is. It is the muscle that is
00:01:1500:01:22
largest. Sometimes it's the muscle that has the best angle. You guys get what I'm
00:01:2200:01:27
saying? That's most well aligned to produce that joint action.
00:01:2700:01:32
Sometimes the term agonist is used, have you guys ever heard that? The reason I
00:01:3200:01:38
don't like agonist is because some people use that term as prime mover and
00:01:3800:01:43
then some people use, "well technically an agonist is anything that will do the
00:01:4300:01:47
thing you want, right. So it could be all of the muscles that cause flexion like
00:01:4700:01:51
the graphs that we're doing. Rather than the one that is able to produce the most
00:01:5100:01:56
force for flexion. (So we should not worry about agonist as a terminology?)
00:01:5600:01:59
No, you should know it. in the back of your head.
00:01:5900:02:04
I'm just telling you I'm going to use prime mover so that we are clear. (So prime mover,
00:02:0400:02:10
single muscle, agonist of course could be lots of muscles) Agonists, if you look, if you
00:02:1000:02:14
technically think about what agonist means, it could mean all. What I'm telling
00:02:1400:02:21
you guys is a lot of people will use the term agonist to mean prime mover. A lot of
00:02:2100:02:24
people use those two synonymously. I don't think the word agonist is very
00:02:2400:02:31
clear. I'm not going to use it. I'm going to use prime mover. Prime mover - muscle most
00:02:3100:02:35
responsible or the muscle that produces the most force for the joint
00:02:3500:02:44
action we're looking at, under load. Synergists. What is synergy? (Working together.)
00:02:4400:02:51
Working together. So a synergist, you ready for this, is all the muscles
00:02:5100:02:56
that help the prime mover, or you could think about it this way, they're all the
00:02:5600:03:02
muscles that produce the joint action we're looking at, that aren't what? The
00:03:0200:03:05
prime mover. That's it. That's it.
00:03:0500:03:09
This isn't a memorization thing, remember this whole course is built around you
00:03:0900:03:11
guys not doing what?
00:03:1100:03:17
Rote memorization. I want you guys to understand. Antagonists. If I
00:03:1700:03:19
antagonize you what am I doing?
00:03:1900:03:29
Yeah, trying to resist you in some way, right? Antagonists are all the muscles
00:03:2900:03:38
that oppose the prime mover and synergists. Considering this in a, "How are
00:03:3800:03:42
we going to figure this out?" sort of way, antagonists are going to be all the
00:03:4200:03:51
muscles to do what? The opposing joint action. Antagonists. You with me? So we got
00:03:5100:03:55
the prime mover- the muscle that can produce the most force, we got the
00:03:5500:03:58
synergists- all of the other muscles that produce that joint action, the
00:03:5800:04:03
antagonists- all of the muscles that produce the opposite joint action.
00:04:0300:04:05
Now we get tricky.
00:04:0500:04:11
Neutralizers. A neutralizer- a muscle that opposes the unwanted joint motions is
00:04:1100:04:15
created by the prime mover and/or synergists and/or muscles that prevent
00:04:1500:04:24
the ancillary motion, unwanted ancillary motion in a movement.
00:04:2400:04:26
That doesn't make a whole lot of sense yet right?
00:04:2600:04:35
Okay, so let me give you an example. If i do hip extension, right, who's my primary
00:04:3500:04:41
muscle for hip extension? The glute max. The glute max does extension though and
00:04:4100:04:46
external rotation. But I don't want external rotation.
00:04:4600:04:50
I don't want to run like this right, like with my feet flipping out.
00:04:5200:04:59
So how do I prevent the external rotation? I have to have my internal
00:04:5900:05:02
rotators tone up a little bit so that they keep my legs straight.
00:05:0300:05:10
That's a neutralizer. It's when a certain joint motion is paired with some
00:05:1000:05:16
ancillary motion we don't want, we need those other muscles to come in and keep
00:05:1600:05:22
us in a straight line. For today's class, the only part of that definition we're
00:05:2200:05:27
going to worry about is the ancillary motion of the prime mover. We're going to
00:05:2700:05:33
neutralize that. So going back to the...hip
00:05:3300:05:37
extension example, forget everything else that's going at the hip, today we're
00:05:3700:05:44
going to say neutralizers are the muscles that will oppose the extra
00:05:4400:05:49
motion of the prime mover. You guys with me on this?
00:05:5100:05:54
The extra motion yeah, not the main motion.
00:05:5400:05:59
Yeah. So, yeah exactly. So if I'm doing hip extension and I want my glute max
00:06:0200:06:07
it's going to produce extension and external rotation. We're not opposing extension.
00:06:0700:06:11
That's fine, you're right that would be the antagonists, but that external
00:06:1100:06:15
rotation, we don't want. And remember, all your glute max knows how to do is fire.
00:06:1500:06:20
It doesn't know how to separate between extension and external rotation. What's
00:06:2000:06:23
going to control that is some neutralizers coming in to keep me in a straight line.
00:06:2400:06:33
Stabilizers. I should warn you with this definition. My definitions
00:06:3300:06:39
are not going to be the same as the definitions in every textbook, partly
00:06:3900:06:42
because the definitions in every textbook vary wildly when you get to
00:06:4200:06:49
these more complicated terms. Also partly because I like to teach in a conceptual
00:06:4900:06:52
way. I want you guys to be able to figure this stuff out for yourselves.
00:06:5300:06:58
I've had to either scale down or modify definitions to make sure that they stay
00:06:5800:07:00
clear and conceptual and separate from each other.
00:07:0000:07:07
Stabilizers, in my book, are muscles that basically, more or less, control that
00:07:0700:07:13
arthrokinematic motion. They're muscles that are closer to the joint whose main
00:07:1300:07:22
purpose is that stabilization function. But the proximal stabilization function
00:07:2200:07:25
of a joint. So who are my stabilizers always going to be for any shoulder
00:07:2500:07:30
motion? Rotator cuff. You guys get me there?
00:07:3200:07:45
Fixators. Fixators are muscles that help lock down the proximal joint, not the one
00:07:4500:07:49
we're working, but the other one. You guys get what I'm saying?
00:07:4900:07:54
Lock that one down so that I only get motion and force production where I
00:07:5400:08:03
intended. Easy example for you guys, if I'm doing hip extension, what joints need
00:08:0300:08:06
to be locked down?
00:08:0700:08:12
Sure, you could be right, too, if I was doing something like a deadlift, sure, I
00:08:1200:08:14
might need to stabilize my knee.
00:08:1400:08:18
You're not wrong, but you guys get what I'm saying there? So if I need to work
00:08:1900:08:34
I need to fixate this. Who would my stabilizers for my hip be? Deep rotators.
00:08:3400:08:39
Remember that? Remember those deep, deep, deep muscles.
00:08:4000:08:47
In a wider definition of, this is where... so that's a great it's a
00:08:4700:08:51
great example guys, that's a great example of where definitions have a
00:08:5100:09:00
tendency to do this. I said this is a fixator, the deep rotators of the hip are
00:09:0000:09:04
stabilizers for the hip and then I said "What stabilizes?" and he said "Glute medius."
00:09:0400:09:08
And yesterday I said that the glute medius was the primary frontal plane
00:09:0800:09:12
stabilization mechanism of the pelvis.
00:09:1200:09:18
Yes, they're both correct. The gluteus medius has a very important
00:09:1800:09:24
stabilization function as many muscles do. When you're breaking down stuff for
00:09:2400:09:29
this, for specific joint actions, stabilizers are the muscles that do what?
00:09:2900:09:35
Just work on those very small motions that keep the joint moving the way it's
00:09:3500:09:36
supposed to.
00:09:3600:09:42
You guys with me? Not that the gluteus medius doesn't help stabilize the pelvis in a
00:09:4200:09:53
larger, more global picture of what we're looking at. So easy to confuse fixator
00:09:5300:09:58
and stabilizer that I guarantee those two terms will never be defined the same
00:09:5800:10:06
way in two text books. (Are fixators usually like small, refined muscle) No, no. If I was working my
00:10:0600:10:07
shoulder,
00:10:0700:10:13
what would I need to fixate to be able to move my arm well? My scapula. So all
00:10:1300:10:19
of the muscles of my scapula become fixators. The stabilizer would be at the
00:10:1900:10:24
shoulder which would be my? My rotator cuff. You guys kind of seeing how this is
00:10:2400:10:28
going. All you're doing is is starting to understand how everything works
00:10:2800:10:33
together. I'm not saying you won't find other definitions in other textbooks but for
00:10:3300:10:36
the assignment we're about to do, I think you'll find these definitions useful.
00:10:3600:10:39
All right so let's do shoulder horizontal adduction.
00:10:3900:10:42
Let's see if we can figure this out. You want to do the first one together.
00:10:4500:10:58
No I will not think for you. Well look, if you want to pay me my salary to
00:10:5800:11:02
follow you around and help you with your clients, we can work something out.
00:11:1000:11:14
Or I could just take your test for you? I think that's cheating.
00:11:1400:11:18
I think there's a problem with that academically, but I could be wrong. If you
00:11:1800:11:23
find out that I'm wrong, you let me know. Okay. Get back to me.
00:11:2400:11:30
So let's do shoulder horizontal adduction, what movement are we
00:11:3000:11:37
talking about? So what, what exercise am I talking about? Benchpress, flyes
00:11:3700:11:40
pushups, you guys can think whatever you want we're doing shoulder.
00:11:4000:11:44
We're just looking here though, not here, just here, in a bench press.
00:11:4500:11:52
Cool, all right. Prime mover - almost wrote agonist. Spent so much time talking about
00:11:5200:11:55
agonist, almost wrote it down.
00:12:0000:12:04
Actually that's not gonna work, let's do this.
00:12:0400:12:22
Prime mover, who's the prime mover? Pectoralis major.
00:12:2200:12:56
Synergists. (Anterior delt) Antagonists. There could be if there was more than one, it's not for this case.
00:12:5600:13:01
Right. You're going to see in some of our other graphs, there's a lot of muscles
00:13:0100:13:07
per category. Posterior delt. There's a reason I picked this graph to start with.
00:13:0700:13:11
Some of these graphs get very complicated.
00:13:1600:13:26
Who's next? Neutralizers. Neutralizers so we got to go back up to pec major and
00:13:2600:13:27
think, "all right,
00:13:2700:13:32
my pectoralis major does more than just horizontal adduction, what else does it
00:13:3200:13:37
want to do? Probably internally rotate. It actually does a few things, but we'll
00:13:3700:13:42
stick with internal rotation because that's a big one. The last thing I want to do
00:13:4200:13:46
is take up a heavy bench press and internally rotate. I'm guessing that's
00:13:4600:13:50
dangerous, guessing that's a dangerous thing to do.
00:13:5000:13:57
So who would I used to neutralize internal rotation? Which ones? Specific.
00:13:5700:14:03
The external rotators. So it externally rotates very nice, it is
00:14:0400:14:11
infraspinatus, teres minor
00:14:1500:14:29
One more. Muscles can be in two different categories. Posterior delt.
00:14:3000:14:39
Stabilizers. What stabilizers for the shoulder? Would be rotator cuff.
00:14:4200:14:47
Yes so would be ... I'm just going to write down infraspinatus and teres
00:14:4700:15:02
minor since we already went there. Who are the other two? Subscapularis and
00:15:0200:15:05
supraspinatus.
00:15:1200:15:26
Fixators. Who my fixators? Muscles that's that stabilize the scapula. I have five
00:15:2600:15:30
muscles that cross my axial-scapular joint, you guys remember what they were?
00:15:3000:15:45
Rhomboids, trapezius, levator scapulae
00:15:5600:16:05
...no, just muscles that move the scapulae, you remember? You guys have
00:16:0500:16:14
totally forgotten your protractors. Pec minor...and...thank you.
00:16:1400:16:18
Serratus anterior. Serratus anterior may be the most important stabilizer of
00:16:1800:16:29
the scapula. Kind of interesting to think that all that's working during shoulder
00:16:2900:16:32
horizontal adduction.
00:16:3500:16:39
How'd you guys do? Horrible. (laughs)
00:16:3900:16:50
All right that's what we just did. All right, scapular protraction. Hit it!
00:16:5000:16:54
I got to go back into superstar status, we got to get this next one up right you, guys ready?
00:16:5400:17:01
All right I can go on rants for forever about stuff but we have to get this done.
00:17:0700:17:13
This was a little tougher, right? Scapular protraction leads to a lot of really
00:17:1300:17:20
confusing little relationships, but if you put a little thought into it,
00:17:2000:17:30
you'll figure it out. Scapular protraction. Who is my primary scapular protractor?
00:17:3000:17:49
Serratus anterior. Yeah, that one's a little stronger. Serratus, I think. Honestly guys
00:17:4900:17:55
I'm not really worried about your... the way you say it. I'll correct you if I think
00:17:5500:18:01
something will get you embarrassed in your clinic. I would never correct you.
00:18:0100:18:07
Neutral... if you said neutralizers I'd have to go ahead and, and say something
00:18:0700:18:11
that sounds a little bit like neutral lizard and I don't know what a neutral
00:18:1100:18:23
lizard is. Synergists. Pec minor. Remember we're talking about
00:18:2300:18:28
protraction, so these muscles have to cross from axial, the ribcage, to the
00:18:2800:18:34
scapula, or the spine of the scapula. Antagonists are going to be all the
00:18:3400:18:37
muscles that do what? Retraction.
00:18:3700:18:43
So what are retractors? Rhomboids, mid-traps.
00:18:4700:18:52
Neutralizers. Well, what are we trying to neutralize the radius anterior does...
00:18:5200:19:02
protraction and upward rotation. That's a good one too,
00:19:0200:19:06
it does, you're not you're not wrong, it does posterior tipping, so we could say
00:19:0600:19:12
we need to neutralize posterior tipping. But we're going to say neutralize the
00:19:1200:19:18
upward rotation force which means I need to find all the...all the muscles
00:19:1800:19:24
that do downward rotation. What is downward rotators? Levator scapulae,
00:19:2400:19:31
rhomboids.
00:19:3800:19:42
Man, evidently I didn't teach this muscle very well yesterday, pectoralis minor.
00:19:4200:20:00
Stabilizers. This is a tough one with this one. This is a really tough one.
00:20:0000:20:07
Yeah, I mean there's a lot of ways to think about this one. Serratus
00:20:0700:20:15
anterior is actually probably considered the primary stabilizer for your... for your
00:20:1500:20:23
scapula but it's also our prime mover. If you didn't put anything down.
00:20:2300:20:29
that's okay. If you want to say lower traps you want to say serratus anterior, I
00:20:2900:20:32
wouldn't be mad at you either, because those two muscles are almost always
00:20:3200:20:38
under active individuals and usually need a little bit of work. So we can, we
00:20:3800:20:47
can say that serratus anterior. Oh you're not being given charity don't worry
00:20:4700:20:56
about it. (student speaking) Depends on what we're talking about, right?
00:20:5600:21:00
What if we were talking about external rotation of the shoulder? Would your
00:21:0000:21:08
stabilizers become your prime movers? Fixators, what am I trying to fixate?
00:21:1100:21:16
(Wouldn't levator be a stabilizer?) It could be it could be, it
00:21:1600:21:22
honestly, this term doesn't work real well for this graph and that
00:21:2200:21:26
happens. It's okay. This is a mental exercise, the fact that it's getting you
00:21:2600:21:33
thinking is good. Fixators. What is going to need to be stable and functioning well
00:21:3300:21:37
for your scapula to move well. Your spine and trunk.
00:21:3800:21:41
Usually we move proximally, okay, yeah.
00:21:4100:21:47
In order for your scapulae to move well, all this has to be nice, right, it has to be a
00:21:4700:21:55
nice cylinder. So now all of our fixators are what? All our core muscles. Should we
00:21:5500:22:03
try to list them all? Well yeah I mean we could say that too, you're right,
00:22:0300:22:06
depending on what motion we're talking about, it could go all the way down to my
00:22:0600:22:11
toes, but let's start with core. Let's just start with the trunk muscles, right.
00:22:1100:22:17
So we said transverse abdominis and with your transverse abdominis we could talk
00:22:1700:22:24
about something called your intrinsic stabilization subsystem. Stay with me
00:22:2400:22:41
here, guys. You're ISS, all right so your intrinsic stabilization subsystem.
00:22:4800:23:02
Your intrinsic stabilization subsystem is made up of your TVA, multifidus,
00:23:0200:23:23
diaphragm and pelvic floor. We then can add the more superficial movers on top of
00:23:2300:23:32
that right. Which are going to be my rectus abdominis, let's say obliques,
00:23:3200:23:34
since we know both are included.
00:23:3400:23:37
What else?
00:23:4400:23:58
Starts with an E... erector spinae Starts with a Q... quadratus lumborum
00:23:5800:24:02
It is deep, but it's still part of our core so it's, and it's one of the bigger
00:24:0200:24:08
movers. How did we do? Am I missing anything?
00:24:0900:24:19
I think we're okay. I just wrote obliques -internal and external. Good.
00:24:2300:24:29
Oh I guess we could throw the lats up there, but that's going to get a little
00:24:2900:24:34
tricky because the lats also connect into the shoulder and how does it affect
00:24:3400:24:40
the scapula? Guys these are the... this is what I'm setting you up for, is
00:24:4000:24:43
the never-ending mental game that you can play with yourself.
00:24:4300:24:47
All right so let's go ahead into hip extension.
00:24:4700:24:57
All right, guys let's do hip extension. Gluteus maximus, done. All right, hip
00:24:5700:25:04
extension prime mover - glute max. Everybody's favorite muscle, now let's go
00:25:0400:25:16
for the synergists though. Biceps femoris, the long head, good. Getting a little bit
00:25:1600:25:21
more specific, right. The short head only goes up to about halfway up on the femur.
00:25:2100:25:23
Doesn't actually cross the hip.
00:25:2300:25:30
What else? So biceps femoris long head semi's and
00:25:3400:25:53
posterior adductor magnus. There is no such thing as abductors for
00:25:5300:25:58
muscles. There are muscles that abduct, there are adductors.
00:25:5800:26:09
Just realize if you do you're just referring to several muscles. Antagonists.
00:26:0900:26:23
Who are my antagonists? All the muscles that do hip flexion so iliacus, psoas... psoas,
00:26:2300:26:27
rectus femoris. Keep going.
00:26:3500:26:40
Gluteus minimus, nice. (Sartorius) Nice.
00:26:4300:26:52
PBLMG anterior adductors, right? Pectineus, brevis, longus, magnus
00:26:5200:26:58
gracilis. Anterior adductor magnus on that one. Neutralizers. What are we trying to
00:26:5800:27:02
neutralize? So we're trying to do,
00:27:0200:27:06
we're trying to get some internal rotation activity because my glute max
00:27:0600:27:10
wants to do extension and external rotation.
00:27:1000:27:21
All right so who are my internal rotators? TFL, definitely. The glute min,
00:27:2100:27:32
and...anterior fibers of glute medius, if you want to write it down.
00:27:3300:27:37
Although we've also talked about how the posterior fibers of gluteus medius
00:27:3700:27:42
externally rotate and are usually ones that become under active and the
00:27:4200:27:45
ones that I was talking about yesterday that we need to work, work, work, work, work.
00:27:4600:28:01
TFL, glute min. (Student question. Those are which type of rotators.) All of my adductors. We're
00:28:0100:28:04
missing some.
00:28:0800:28:16
We already have it up there too.
00:28:1600:28:19
It's up there in a different category, it's going to be in this category too.
00:28:2800:28:38
Nice job. Semi's. Stabilizers. Already kind of mentioned this, these are the ones
00:28:3800:28:44
that are close to the joint who are going to help us keep, yeah, the deep rotators of
00:28:4400:29:02
the hip. (Student question) They are, but they're also, they're stabilizers of the hip. Fixators.
00:29:0200:29:12
Who do we need to fixate? (Oppostite hip) That's an interesting idea.
00:29:1300:29:18
So if I needed to kick a ball, would I have to fixate the side? Potentially.
00:29:1800:29:21
Potentially. If I'm just walking though, who needs to stay pretty stable or if
00:29:2100:29:30
I'm running. Core. Should we write down all of them again. I'll let you get away
00:29:3000:29:32
with core this time.
00:29:3200:29:36
Okay, let's do it. Okay, you said it.
00:29:3700:29:40
All right so, let's go. Intrinsic stabilization subsystem what are those guys?
00:29:4200:29:52
TVA, multifidus, diaphragm,
00:29:5600:30:04
pelvic floor. Keep going. Now we're onto our global stabilizers - obliques.
00:30:0400:30:08
Okay, keep going. Rectus abdominis, keep going.
00:30:0900:30:19
Erector spinae, keep going. One more. QL. Nice job, guys. That was quick too.
00:30:1900:30:27
All right, I think we got one more joint action. Hip abduction, let's hit it, and
00:30:2700:30:31
then you guys will be back to me talking for a little while until we get to lunch.
00:30:3100:30:46
Which movement am I looking at? Abduction. Okay, good. Prime mover? Gluteus medius,
00:30:4600:30:56
for sure. Synergists. Gluteus minimus and TFL.
00:31:0200:31:14
Antagonists. Adductors, nice job. That was kind of easy on this one. Adductors,
00:31:1400:31:20
What's my acronym for adductors? And since this is the last, since this is the last
00:31:2000:31:23
one "Peanut Butter Leaves Me Greasy" this is the last time we're going to write
00:31:2300:31:25
the adductors up on the board,
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I think for this two-day workshop,
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let's break them out. So what are all my adductors, ready? Pectineus, that's the "P."
00:31:3400:31:48
Peanut butter... brevis. Leaves...longus. peanut butter leaves... longus. Peanut butter
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leaves me....magnus. Greasy, peanut butter leaves me greasy... gracilis. And then we
00:32:0000:32:05
can put post adductor here, since for most of the weekend we've been considering
00:32:0500:32:12
"Peanut Butter Leaves Me Greasy' as the anterior adductors and kind of the
00:32:1200:32:16
posterior head of the adductor magnus separately. Neutralizers. (Student question)
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Yep, this is definitely one of those graphs where one of our terms starts
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looking a little funny right.
00:32:3800:32:42
Yeah because we have posterior and anterior fibers of the gluteus medius, I
00:32:4200:32:45
mentioned that a couple times, some internally rotate, some externally rotate.
00:32:4500:32:51
We do have two internal rotators as synergists, right. So the TfL and the
00:32:5100:32:57
gluteus minimus are both synergists and both strong internal rotators for the
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hip. Usually what happens is we get internally rotated bias, right. People
00:33:0400:33:11
tend to do this, that knees cave-in and internally rotate. So if I'm just
00:33:1100:33:18
going to kind of think through logically, maybe a little beyond this assignment, we
00:33:1800:33:20
look at neutralizers and we go,
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"Why, what way am I neutralizing?" and then I would think to myself, well with this
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much of a bias towards internal rotation, I might go, "I need more external rotation
00:33:3200:33:44
force." Right so we could do glute max, biceps femoris, TFL is an internal
00:33:4400:33:51
rotator. What about my piriformis and the deep rotators right?
00:34:0100:34:18
Oh haha, nice job. Psoas and iliacus too. Both external rotators of the hip. Could even
00:34:1800:34:22
put down adductor magnus, if you really wanted to.
00:34:2200:34:29
Yeah nice job. Nice job thinking through that.
00:34:2900:34:35
Stabilizers. Yes, so this is going to be deep rotators of the hip again and then what my fixators
00:34:3500:34:45
going to be? Your core, just like the last graph we did. Yeah, so all I did is
00:34:4500:34:50
the intrinsic stabilization subsystem is those intrinsic muscles that have more
00:34:5000:34:54
of a role in stabilization than they do in movement and then all of the other
00:34:5400:34:58
muscles that cross the lumbar spine. Which are, we could look at as global
00:34:5800:35:01
movers or global stabilizers of the trunk.
00:35:0100:35:08
Nice job guys.
00:35:0800:35:13
You did a good job with this, these activities. These graphs aren't easy. Now
00:35:1300:35:22
if you like doing these graphs, your 20 minutes a day, I wrote down one of these
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graphs for every joint action for every major joint and it's up on the website.
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I'm talking all of the joint actions for the shoulder, the elbow, the scapula, the
00:35:3600:35:42
hip, the knee and ankle. It's under kinesiology. It says kinesiology of the
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hip, kinesiology of the ankle, kinesiology the shoulder. B2C fitness is the old name